Seated Triceps Press

What it is

This isolation exercise strengthens the triceps brachii, the primary muscle on the back of your upper arm. You perform it seated with a dumbbell to extend your arms overhead. It's a foundational movement for building arm strength.

Technique tips

• Keep your upper arms stable and close to your head.
• Only your forearms should move throughout the exercise.
• Lower the dumbbell behind your head with control.
• Exhale as you extend the dumbbell overhead.
• Maintain a firm, secure grip on the dumbbell.
• Focus on squeezing your triceps at the top.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.